by Sean Osborne | Dec 20, 2021 | WOD
Wednesday, December 22nd 2021Warm-upA. General 2 rounds -30sec Row or Bike @increasing intensity on each min -30sec Front rack stretch -30sec PNF Hamstring stretch (15 sec/side) B. Specific Clean Pull + Low hang squat clean + Tall jerk @30% 3 x (2+1+1) Drills focus on...
by Sean Osborne | Dec 19, 2021 | WOD
Tuesday, December 21st 2021Warm-upA. General Continuous Tabata *2 intervals per movement – Bike, Ski, or Row – Banded W-Y – Banded T pull aparts – Beat swings B. Drills – Hollow hold against box – Jumping lat to Fly’s –...
by Sean Osborne | Dec 18, 2021 | WOD
Monday, December 20th 2021Warm-upA. General Row 45 seconds 7 Med Ball situps Row 45 seconds 7 Banded OHS Row 45 seconds 7 OHS @ empty bar Med Ball Sit-up: B. Specific Drills focus on intention and Aggressiveness (use your voice!) Upper body – 3-5 Tall muscle...
by Sean Osborne | Dec 17, 2021 | WOD
Sunday, December 19th 2021Warm-upGeneral* 3 rounds @increasing intensity 100m Row 10 alternating quadruped piked calf pedals 30sec Double unders 10 alternating standing dynamic quad pulls 100m Run *A short general warm-up today that should be capped at...
by Sean Osborne | Dec 16, 2021 | WOD
Saturday, December 18th 2021Warm-upA. General 5 min Bike, row, ski *every min complete 5 Air squats B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch C. Specific 3 sets 5 Deadlifts @ascending 20 sec of double unders 5 Lat to fly +...
by Sean Osborne | Dec 15, 2021 | WOD
Friday, December 17th 2021Warm-upA. General 3 rounds 30 sec Row or Bike @Hard 10 Wall balls 5 box jumps + step down @moderate height B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 5 Back squats 5 Btn press 5 Elbow...
by Sean Osborne | Dec 14, 2021 | WOD
Thursday, December 16th 2021Warm-upA. General 60 Seconds Row/Bike/Run/Ski @Easy 5 Banded T pull aparts 25ft in and out ladder drill B. Mobility Half kneeling hip flexor stretch 3 sets of 5 reps w/ 7 sec hold contraction C. Specific 3 rounds 15 sec on/15 sec off 1. Row...
by Sean Osborne | Dec 13, 2021 | WOD
Wednesday, December 15th 2021Warm-upA. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull aparts 30sec Row/Bike/Run/Ski @ Hard B. Mobility Front rack bent elbow stretch 5 x/side 5sec contract + 5 sec...
by Sean Osborne | Dec 12, 2021 | WOD
Tuesday, December 14th 2021Warm-upA. General 1 min row or bike @easy 5 Inchworms 45 sec row or bike @mod 7 mini band wall slides 30 sec row or bike @hard 10 alternating Y arm raises on a box* B. Ring Muscle up skill practice 3 x 3-7 reps Beginner: -False grip ring row...
by Sean Osborne | Dec 11, 2021 | WOD
Monday, December 13th 2021Warm-upA. General 2 sets 30sec Bike/Row/Ski/100m Run 10 Cossack Squats 10 Banded Overhead Squats B. Mobility World greatest stretch 2 sets of 10-15 rep/side C. Specific (Drills focused on creating consistency) 2 sets@ ascending 3 Power snatch...
